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When to use heat or ice for an injury
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Anyone who works out, runs, plays sports or lifts weights is at some point going to pull a muscle or sustain an injury. It is inevitable. But athletes and fitness votaries are often confused on whether they should use ice or heat to treat the injury. Proper treatment is best defined by the type of injury or pain and how long ago the injury occurred.
When To Use Ice
Ice should be used for acute injuries. These are injuries that occur suddenly while one is engaged in a physical activity, fall or accident. Ice should typically be used the first 48 to 72 hours on that injury to reduce swelling and control the pain. When a muscle is injured the tiny blood vessels or capillaries are broken and both blood and serum leak into the muscle fibers. This is called effusion. The body's natural reaction to the injury is for that area to swell up. This is necessary for the healing process to begin.
An ankle sprain or pulled shoulder muscle would be an example of an acute injury. Ice or cryotherapy for the first 48 to 72 hours would, hence, be the recommended course of action to treat that injury initially. But you should consult your physician or go to the hospital emergency room if you deem the injury to be more serious. Persistent pain may indicate ligament or joint damage.
Ice should be applied with a cold pack and never directly touch the skin. Ice can be used initially for almost any injury where swelling (edema) occurs. Ice should be used for twenty minutes at a time and no longer. You can reapply ice each hour several times a day for the first three days as needed. Ice should never be used before physical activity as it tightens the muscle up and can lead to further injury.
When To Use Heat
Heat should be used for chronic pain that is longer-lasting. After the swelling goes down, heat can be used to relax the injured muscle. It can also help stimulate blood flow to the area which enhances the healing process.
A muscle pull that lasts longer than a few days is considered a chronic injury and should be treated with heat. Some doctors recommend a combination of ice and heat in some cases. Arthritis and joint pain are also examples of chronic pain. Warm baths and heating pads are a couple of recommended ways to administer heat to an injured area.
Heat should be applied for twenty minutes and repeated as needed throughout the day. However, too much heat can cause the skin to burn or discolor. Heat is not recommended immediately after an injury or physical activity occurs. One exception is muscle pulls to the lower or middle back. Heat can often enhance the healing process in these areas. It is always best to consult with your physician regarding treatment of a specific injury.
There is some controversy over treating back ailments. Some doctors recommend that ice not be used for upper back joint pain or injuries, especially the closer the injury is to the spine. Heat would be the safer alternative. Heat can be used quite effectively for lower back injuries as previously mentioned.
Heat and ice can often be used interchangeably to treat an injured muscle, especially if swelling persists. Ice is often used to treat chronic tendinitis. But heat can be used to stimulate blood flow to the area and increase mobility. But in most cases the 72-hour rule applies. Use ice first then heat.
Whatever injury you sustain, it is always best to consult with a doctor as to the recommended treatment.
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